Your body is made up of many different types of tissue and muscles.
The knees are made of cartilage, skin, and ligaments.
A layer of fat is found just below the skin.
The fat helps cushion the knee and provides warmth.
If you are trying to lose weight, the fat around your knees can be a complex area to target. Knee fat is usually caused by age, genetics, or rapid weight gain or loss. It may cause the knee joint to become weak and the bones to become brittle.
Accumulation of the fat can lead to pain, swelling, and stiffness. In severe cases, it can result in arthritis and other problems.
Continue reading to discover the 7 rules for success.
1. Weight Lifting
A combination of different kinds of exercises will help decrease the rate of knee fat accumulation. The body generates heat when lifting weights, which can help burn fat. Weight training also increases the blood circulation in your lower legs which will help prevent muscle breakdown and loss of muscle mass.
Start weight training programs at least twice a week. Lift weights that are heavy enough for about 8-12 reps. Lifting light weights for more reps or using heavier weights for fewer reps does not work either. Try to increase the weights used as your muscles get stronger.
2. Stretching
Stretching improves muscle tone and flexibility in the knees and helps prevent injuries such as hamstring pulls. These injuries can discourage regular exercise because they cause pain during running. Stretching can also improve your flexibility.
While holding the stretch, keep your body still and breathe while focusing on the muscle you are stretching. You can bend forward at the hips to stretch your hamstrings, with your knees straight and hands on the floor for support. Keep your back straight and stretch until you feel a pull in your hamstrings. Hold for about 30 seconds and repeat three times.
3. Dieting
A low-calorie diet can help you lose overall body fat, but only if you use it as part of a complete program. If you want to lose weight permanently, developing new eating habits and improving your daily diet can help. Stick to healthy foods such as fruits, vegetables, lean meats, fish, and whole grains.
Freshly cooked vegetables contain lots of fiber. Fiber helps to curb the desire for high-fat foods. Avoid foods like cookies, cakes, donuts, sugary desserts, soda, or alcohol because they can add to your weight gain. When trying to get rid of knee fat, it is essential to reduce your daily caloric intake. Consult a nutritionist or dietitian for advice.
They can help you plan a diet that will help you stay healthy as you work towards your goal.
4. Elliptical Machine
The elliptical machine is a good cardio workout and helps burn calories. It allows you to move your legs in a running motion without putting much pressure on the knees.
This makes it easier for you if you have recently hurt your knees or have knee problems preventing you from running or jogging. Start with 30 minutes of elliptical exercise at least three times per week. Create a routine for yourself and follow it regularly.
You can also get a gym membership, giving you access to ellipticals at no cost. If you prefer to work at home, consider purchasing a machine from a local store or gym. Regular walking is also an excellent way to lose knee fat because it is low-impact.
5. Squats
Squats work your entire lower body, including the quadriceps and hamstrings. Stand with your feet hip-width apart to perform squats and keep your back straight. Keeping the weight on your heels, descend until your thighs are parallel to the floor, and then return to standing while exhaling.
Repeat ten times to get started but try to do more as you get stronger. When performing squats, avoid locking your knees by keeping them slightly bent. If you get tired, stop and rest for a few minutes, then repeat.
If you have weights, start with no more than 5 pounds and work your way up. Ask your trainer for a demonstration of how to do squats correctly.
6. Massage
During a massage, a trained professional manipulates your muscles by rubbing, pulling, or pushing them. Massage stimulates your body’s natural ability to form new cells and break down fat. To get rid of knee fat, choose a massage therapy focusing on specific areas such as the knees.
At home, rub the anti-cellulite cream or lotion around the thighs and knees. This cream should include a natural ingredient such as caffeine, a natural stimulant that can help burn fat. Before you apply the cream to your knees, apply a moisturizer to your legs and body.
Make sure to wear loose clothing so that the cream does not stain it. If you have sensitive skin, check with your physician before using this cream because it may contain ingredients harmful to some people.
7. Aerobic Activity
Aerobic activity increases your heart rate and helps you burn calories. This helps reduce the amount of fat in your body. Aerobic activity can include walking, cycling, swimming, jogging, or playing sports such as tennis, basketball, or soccer.
A combination of different aerobic activities will help you maintain a healthy weight. You should do at least 30 minutes of regular aerobic activity on most days to lose body fat. Depending on your fitness goals, you may need to do more.
Aerobic activity can be part of your routine or include short 10-minute workouts after working out at the gym.
If you have knee pain, consult with your doctor first to learn if there is a medical problem that may need correction. Try to incorporate some form of exercise into your daily routine as part of a comprehensive program to eliminate knee fat.
Even small changes can significantly improve your overall health and keep you from gaining back the weight you have lost. It may take longer to eliminate the fat on your knees than in other areas of your body, but it is not impossible. Do not get discouraged if you do not see results immediately.
As long as you follow your plan, the results will come.